SS isn't a bad program, but it can be better. Let me show you.
Phase 1: (continue until you can at least deadlift bodyweight) Workout A: Squat 5 reps x 3 sets Bench 5 reps x 3 sets Deadlift 5 reps x 3 sets Workout B: Squat 5 reps x 3 sets Press 5 reps x 3 sets Deadlift 5 reps x 3 sets
A-x-B-x-A-x-x, or B-x-A-xB-x-x
Phase 2: (continue until you stall 3 consecutive sessions) Workout A: Squat 5 reps x 3 sets Bench 5 reps x 3 sets Deadlift 5 reps x 3 sets Workout B: Squat 5 reps x 3 sets Press 5 reps x 3 sets Power clean OR Row 3 reps x 5 sets GPP: Upper back work (chin ups, pull ups, rows etc...) for 7 mins (increase over time) Ab work (isometric) for 7 mins 30 mins steady state cardio/12 rounds of HIIT (increase over time)
Phase 3 Workout A Squats per SSLP Bench x 1 @ +5% from last 5 x 3 sets on LP, then take 15% off the bar for 5 reps x 5 sets Deadlift per SSLP Press x 8 reps x 4 sets @ -12% from previous press 5 x 3 sets on LP
Workout B Squats per SSLP Press 1 @ +5% from last 5 x 3 sets, then take 15% off the bar for 4 reps x 6 sets Power Cleans or Rows per SSLP Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 5 x 3 sets on LP
Progression/Notes -Attempt to add 2.5-5lbs per week on all sets without going above RPE (rate or perceived exertion) 8, which denotes having approximately 2 reps left in reserve, i.e. you could’ve done another 2 reps before failing READ THE FUCKING BOOK
Upper back work (chin ups, pull ups, rows etc...) for 7 mins (increase over time) Ab work (isometric) for 7 mins 30 mins steady state cardio 12 rounds of HIIT (increase over time)
>3 sets >a lot stop being weak i do 5x5 on deadlifts and pull 250kg
Isaiah Ross
This is solid shit.
Can you explain the back/ab work for 7 mins? Do you just set a count down timer and go ham for 7 mins straight? One or more exercises?
James Wood
I've heard him talk about doing submaximal sets for curls, and just as many as possible within x amount of minutes. Over time you either do more reps or more weight. I'm guessing its a similar setup for ab
where did you get this from OP
Joshua Sullivan
Are you supposed to to a 1 rep at +5% every time? Or just once and continue and do bench 5x5/4x8 and ohp 6x4/4x8?
David Hughes
Whats the point? The beauty of SS is its simplicity. Adding all this shit and you might as well be doing whatever dumb reddit program.
Isaac Butler
Wait what the fuck, is this in a book or pdf? Feigenbaum made SS better?
Jaxson Jackson
What is GPP?
Jacob Taylor
What is Google?
Caleb Miller
This isn't exactly SS. This is what you do when you are done with SS. First you do Starting Strength, then you stall on that and you need more volume etc to keep progrssing so you do this program.
Barbell medicine have a free template/program you can download on their website which is called "The Bridge". This is either that program or something really close to it. Its basically the routine you do after you done with SS.
General Physical Preparedness
Elijah Bell
go ham for as long as possible and take a break when needed until u hit the 7 minutes
Benjamin Nguyen
this is not the bridge. the bridge is completely different and should be done following this program. this is a linear progression based program since u are trying to add weight every session.
Luis Rodriguez
every time. this is called singles method. the idea is that you're doing a NEAR max single every time, something u think u can do for 2 more reps, aka rpe 8 (this is to prevent u from 1rming everyday).
Blake Bailey
then do SS if you want simplicity. this is to provide a solution to if your stalling or want something more than bare bones SS.
Andrew Richardson
>READ THE FUCKING BOOK what book?
Ryder Gutierrez
starting strength 3rd edition. this outlines how the exercises should be performed and things of that nature
>This is either that program or something really close to it. lmao you're a fucking moron
Blake Edwards
This book is bullshit. Nowhere under lifting equipment does it list squat plugs, and under lifting clothing it says I should wear tshirts rather than my sequin dress
On a lp you will stall first on ohp and bench, he’s giving you a little more advance programing so your press and bench can still go up while you’re legs catch up.
Levi Fisher
Unless that's for your 5x5 or you're 75kg that's not impressive.
Chase King
>sneaky roiding jew surprising
Alexander Robinson
>dumb as bricks first two phases. >increasing volume and transitioning novice trainee into an intermediate. i dont see how this is a problem.
David Williams
And he took Alan thrall with him lmao
Is the iraqi guy still with them or did the stick with rippetoe
Jeremiah Thomas
Yeah he’s kinda a douchebag. But I get why he left, ss is an echo chamber and unless Rip approves somthing his cult followers wont listen. He’s coming out on the fucking doctors, chances are he might make standard barbell training more popular. Just don’t listen to him or rip on classical weightlifting advice, theyre both retarded on that subject.
Jacob Rogers
Gotta get them jew tube views
Jaxon Gray
Yes, better to listen to the magical russian weightlifting gurus with their voodoo training
Nicholas Ortiz
He is building his own business. Taking Allan Thrall on board is a pretty good move. With the big presence that Allan has on the internet its kind of strange how he became an employee of Barbell Medicine instead of just running his own thing. Great move for Faugenbum, bad move for Allan. Faugenbum is a great business man and he is playing all of them.
The guy advocates for external rotation on the snatch. Which is the complete opposite of what the Russians and Chinese advocate which is internal rotation. Also high hips on cleans, which I don’t mind but if you’re going to do real cleans you should keep the hips low. Not just appealing to authority here.
Ethan Murphy
Nice dubs, a business that rode on the back of SS
Adam Price
Alan noooooo ;_;
Ryder Ortiz
Allan probably has his plate full between videos, coaching, owning a gym and training/competing. I'd say it's not a bad move for him to get someone else to work with, assuming he doesn't get jewed on profits.
Evan Bennett
Thrall is also a retard with a sub 90 iq. The only video he posts is him regurgitating what he heard
Tyler Ortiz
P much
Blake Flores
Not a bad move to use one of the internet most popular businesses as a spring board.
Yeah probably. It just seems like he is just a marketing tool for Jordan though.
Yeah. His videos are good though. Jordan is probably really intelligent. He also seem like he is kind of narcissistic and Machiavellian.
Angel Perry
Is this assuming that you won't ever have to deload? If not then how are they handled, more reps across all sets at the lighter weight, or a GSLP style AMRAP set at the end, or something else?
Also, more general question: is it worth buying my own 1.25lb plates? I'm trying to substitute the small weight increases with more volume for the press but I'm still feeling like it's a real sticking point.
Dominic Wright
>Also, more general question: is it worth buying my own 1.25lb plates? Yeah. They aren't even expensive
Leo Nelson
deloading is done by doing simply lowering volume, not weight for a week
Dominic Walker
>that form
Justin Brooks
>Bench x 1 @ +5% from last 5 x 3 sets on LP, then take 15% off the bar for 5 reps x 5 sets
If do 80kg bench for 3 sets of 5 repetitions, am i next time i bench suppose to add 5% weight and do 1 rep? And then take of 15% of the weight and do 5 sets of 5 repetitions?
Liam Hill
>where did you get this from OP i'm not OP but it was in today's issue of the BBM email newsletter
Brody Robinson
>mixed grip
Adam Myers
>This is what you do when you are done with SS. no it's not. this is the BBM version of SSNLP.
Ryder Lewis
Rip didnt want his staff to go out and talk about RPE for intermediate programming.
Christian Taylor
yes
Nathaniel Johnson
>Jordan is probably really intelligent. He also seem like he is kind of narcissistic and Machiavellian. you just described the typical jew.
>Is this assuming that you won't ever have to deload? on the BBM forums they usually say that you're done with the NLP at the second deload. they also say the novice stage shouldnt last on average more than 12-16 weeks.
>is it worth buying my own 1.25lb plates? buy them used, then resell them. as soon as you reach 200lbs bench for reps you won't need them anymore ever. training style just changes completely.
Christopher Rodriguez
Feigenbaum came here sometime in the latter half of last year and did an AMA but everybody told him to fuckk off
>as soon as you reach 200lbs bench for reps you won't need them anymore ever That's really my only hesitation. My working sets are 195 right now, it's my overhead press that I can't move past 105. 18 weeks lifting
Luis Johnson
It’s Veeky Forums
Nathaniel Gomez
18 weeks it seems you'll soon have to move onto intermediate programming. if you have had 2-3 deloads on the press already i dont think it's worth wasting your time anymore on a novice LP
Matthew Morris
My two-year-old daughter saw that picture and said, "what's that doggy doing?"
Jonathan Jones
dude, 1.25lb cost basically nothing. You can buy wrist weighs that weigh that and add them to the bar if you want. They're useful for OHP for sure
Samuel Cook
11 weeks here. I was stuck at 45kg ohp and 68kg bench for 3 sessions.
Ohp: i chaked Allan's video and realized my technique was shit. Have been progressing linearly since then (1.5Kg a week).
Bench: i set the pins for racking the barbell too low. Practically i was doing 7 reps instead of 5, and i was destroying my rotator cuffs while uracking. Set the pin higher, risen a bit the bench, and again beeing LPing 1.5Kg a week since then.
On the other hand, i'm seriously thinking about switching to 3 sets by 5 for the deadlift.
Thomas Bailey
You say it like that's something bad. I'd rather have a guy regurgitating books than some faggot making up shit or talking about anecdotal evidence.
Daniel Thompson
Here’s how you make “Starting Strength” better:
3 days/week ABA / BAB
Workout A:
Squat 3x5 Press 3x5 Deadlift 1x5
Workout B:
Push-ups 3x5 Inverted Rows 3x5 Chin-ups 1x5
Progression is either:
3 lbs a workout using a vest that goes up to 150 lbs.
Or
Learning harder variations (for poor anons).
Chin-ups will naturally begin with either negatives or a set of assistance bands.
I would like to add some shit here for you guys wishing to undertake SS: I started in mid January at 155lbs with 95/135/135/185 lifts thats ohp/b/sq/d (for 5) now I am 175 with 140/195/285/345 (for 5) but I got some pretty intense pain in my shoulders, lowerback and knees I had to stop training but I found the solutions! for my shoulders I would have to do heavy face pulls on cables for around 100 reps a day 4x25 with varying loads for knees I would do leg curls with various loads for many reps around 100 for back you gotta strengthen your core, I did weighted decline crunches and learn to brace hard, also I found back extensions before and after squats helps
hope this helps someone
Aiden Collins
Lolz no
Jayden Jenkins
I don’t think so, but who knows
Sebastian Campbell
user, you're a good dude.
Jose Anderson
So the next time you perform a 1 rep at 5% of your previous 5x5 weight? So lets say 70kg bench for 3x5
when you do the modifcation: 1 at 73.5 5x5 at 73.5*0.85=62.5
So next session you do normal bench you 1 rep at +5%? So 62.5*1.05=65.6kg? How does this make sense? Or are you trying to lp on the 1 rep as well? So simply 73.5 + 2.5?
I was in the thread. You are making things up. He complained about reddit being a safespace where he couldn't even present his arguements without manchildren complaining about powerlifting being fucking fascist in general. I asked him a question and got an answer. Pretty chill guy.
Brody Sullivan
Is this the Fall Template NLP? If not, how can I get it?
Adam Hughes
The Bridge
Jeremiah Stewart
thanks breh, the reason why those workouts fixed my pain is because they are the antagonizing muscle groups so they help create an equal pull on the joints, if that makes sense, gotta balance out
Dylan Cruz
The Starting Strength program seems like a really simple way to get into the gym and build big numbers while looking the same. The photos of guys that have done starting strength basically have the same upper body as before except they bench bigger numbers, but their quads triple in size.
It frankly looks like it's a program for skeletons only and anyone that has ever lifted anything heavier than a dictionary needs something with more upper body focus.
>cites MUH GR8 COACH LEGGERNDZ >not appeal to authority Lay off the creatine kid.
Dominic Edwards
> see post about "remaking SS" > Schutzstaffel ????!!!! > Get excited > Click on post > Don't understand a thing
Ryan Jackson
How does training style change?
Colton Wood
It's a phenomenal say to do skull crushers. It feels way better on my elbows and engages the triceps better by getting a deeper stretch.
James Anderson
Where is the proof of this? I've only ever seen this claimed on Veeky Forums. Jordan still regularly posts in the SS forums, so it doesn't look like he left.
I thought you werent supposed to move your back during OHP like in bicep curls. Is this true or can I lean back and put the weight up? I thought that was cheating.
Caleb Mitchell
Rippetoe is all over the place with his rules. He doesn't allow sumo deadlift but is fine with a standing incline bench press.
Asher Hughes
Lol
Kevin Phillips
To be fair they admit that it’s a olympic style press and not a strict press. Imo strict is superior.
Adam Torres
Then did the whole bus clap?
Brody Williams
It was a short clap, hints why they were on the short bus.